Friday

Fitness

Strength-Back squat

Every 3 minutes for 5 sets-3 back squats-building

WOD

“Kevin Malone”

50 wall balls (14/10)

40 SA dumbbell push press (35/20)-alternate every 5 reps

30 dumbbell goblet squats (35/30)

20 alternating dumbbell snatches (35/30)

20 pullups

Performance

Strength-Back squat

Every 3 minutes for 5 sets-3 back squats-building

WOD

“Kevin Malone”

50 wall balls (20/24)

40 SA dumbbell push press (50/35)-alternate every 5 reps

30 SA dumbbell overhead squats (50/35)

20 alternating dumbbell snatches (50/35)

20 pullups

Competition

Strength-Back squat

Every 3 minutes for 5 sets-3 back squats-building

WOD

“Kevin Malone”

50 wall balls (30/20)

40 SA dumbbell push press (70/50)-alternate every 5 reps

30 SA dumbbell overhead squats (70/50)-switch at 15

20 alternating dumbbell snatches (70/50)

10 ring muscle ups

In the strength portion you should start with a moderate weight and build from there.  If you feel good go for a new 3 rep max.  If it feels heavy then work to a moderately heavy set of 3.  The workout is a weightlifting chipper followed by some gymnastics at the end.  We want you to work on doing higher skill gymnastics when you have already tired those muscles out.  Try to keep moving throughout the workout with small sets and short breaks when you get tired.